Weight Training - Dumbbell Lunge

Muscles Worked

• Primary muscles worked are quadriceps.

Teaching points

• Hold a dumbbell in each hand
  
• Step forwards with one foot in a long stride
  
• Make sure your feet are in line and pointing straight forwards
  
• Keep your back upright as you slowly bend and lower the back knee towards the floor, raising the heel off the floor
  
• At the same time bend the front knee, making sure it doesn't go past your toes
  
• Don't let the back knee touch the floor before returning to the starting position

Variations & progressions

• Use a barbell over the shoulders
  
• Walking lunges - after completing one lunge as above, swing the back leg forwards so that it becomes the front leg and repeat